Hormones and Sleep: How Perimenopause Can Affect Sleep, and How to Deal With It

Key Takeaways:

• Perimenopause, or the years leading up to menopause, causes hormonal changes that affect important physiological functions.
• As your hormones shift, you may notice it’s hard to fall and stay asleep.
• Creating a consistent sleep routine, optimizing your bedroom, and using Hatch Restore can help you get the rest you need and wake up feeling more like yourself each day.

Getting older comes with some pretty big changes, and many of them show up in your body in ways you might not expect. Perimenopause, the time of shifting hormones leading up to menopause, can cause frustrating symptoms like changes in your mood, skin, appetite, energy, and sleep. As estrogen and progesterone fluctuate, you may also notice yourself feeling wired at night, waking up more often, or not feeling as rested in the morning.

For many people, some basic lifestyle changes and small, consistent habits can go a long way in promoting deeper sleep. Learn more about the relationship between hormonal changes and sleep and how to sleep better during perimenopause with Hatch Restore.

Table of Contents

1. Why Perimenopause Sleep Problems Are So Common
2. How to Sleep Better During Perimenopause
3. FAQs
4. References

Why Perimenopause Sleep Problems Are So Common

Perimenopause — the period of time leading up to menopause, or the time someone stops menstruating — involves several physiological changes that can affect sleep. As your estrogen levels fluctuate and begin to decline, your body may have a harder time regulating temperature, causing uncomfortable hot flashes and night sweats that make it hard to sleep. Your shifting hormones can also affect your mood, leading to anxiety or irritability that can interfere with sleep.

Changing hormones can also influence sleep more directly — potentially causing even great sleepers to struggle at night. Fluctuations in estrogen and progesterone can affect how your body moves through different stages of sleep, leading to lighter, more fragmented sleep and more frequent awakenings. These hormonal changes may affect the body’s circadian rhythm and melatonin production, making it harder to fall asleep, stay asleep, and feel fully rested the next day.

How to Sleep Better During Perimenopause

When your hormones feel like a not-so-fun rollercoaster ride, there’s a lot you can do to protect your sleep. The below steps are a great place to start.

Keep a Consistent Schedule

Amidst all the hormone fluctuations that come with perimenopause, a consistent routine can provide some much-needed predictability. Plus, your nervous system and circadian rhythm thrive on consistency. As much as you can, aim to go to bed and wake up around the same time every day (even on the weekends). Over time, as your brain and body get used to the recurring bed and wake times, you’ll notice both falling asleep and waking up feeling more effortless.

Optimize Your Sleep Space for Temperature

If perimenopause has you feeling toasty at night, a few simple bedroom adjustments can help you cool down (and hopefully get more restful sleep). To start, set your thermostat at a comfortable temperature a few hours before bed. Choose cool, breathable pajamas and bedding — cotton or bamboo are great options — and try to increase airflow in your room (even a small fan can help).

Reduce Evening Triggers

Certain triggers are known to make perimenopause symptoms — and sleep — worse. While it’s OK to indulge from time to time, try to limit alcohol consumption before bed. Swap caffeinated drinks for calming herbal tea a few hours before bed (and if you’re waking up to pee all the time, it might help to limit post-dinner beverages altogether).

Screen time can be a culprit too, especially if you’re already dealing with hormonal anxiety. Instead of doomscrolling before bed, pick a couple calming activities that regulate your nervous system. With phone-free light and audio routines, Hatch Restore makes it easy to ditch your phone and prioritize bedtime habits that actually calm your mind and body (more on that in a sec).

Create a Calming Bedtime Routine

Along with supporting the consistency your internal clock loves, a relaxing bedtime routine can help downshift your nervous system and wind you down for better sleep. Even a quick, 15-minute pre-bed ritual can prepare your mind and body for restful sleep. Choose a few screen-free activities that leave you feeling calm and drowsy, whether journaling, stretching, deep breathing, reading, or listening to an audiobook on your Hatch Restore.

For most people, these simple routine tweaks can be an effective way to support better sleep during the ups and downs of perimenopause. If you’re still struggling with sleep or other hormonal symptoms after a few weeks, check in with your medical provider.

Find out how Hatch Restore can help you build better habits for deeper sleep and more energized mornings.

Frequently Asked Questions

At what age do menopause-related sleep problems usually begin?

Sleep changes often begin during perimenopause, which can start in the early to mid-40s for many women. However, timing varies widely, and some people notice sleep disruption earlier or later depending on individual hormonal patterns.

Does perimenopause affect how rested I feel, even if I sleep the same number of hours?

Yes. During perimenopause, sleep can become lighter and more fragmented, which means you may spend less time in deeper, restorative stages of sleep. Even if your total sleep time looks similar, the quality of that sleep may be lower, leaving you feeling more tired during the day.

Why am I waking up at the same time every night during perimenopause?

It’s common to notice more consistent nighttime awakenings during perimenopause. Changes in your circadian rhythm, increased sensitivity to stress, and lighter sleep stages can make you more likely to wake during the night, often at similar times. Once you’re awake, it may also be harder to fall back asleep than it used to be.

References

1. Johns Hopkins Medicine. (n.d.). How does menopause affect my sleep? https://www.hopkinsmedicine.org/health/wellness-and-prevention/how-does-menopause-affect-my-sleep
2. Troìa, L., Garassino, M., Volpicelli, A. I., Fornara, A., Libretti, A., Surico, D., & Remorgida, V. (2025). Sleep Disturbance and Perimenopause: A Narrative Review. Journal of clinical medicine, 14(5), 1479. https://doi.org/10.3390/jcm14051479
3. Park, K. M. (2024). Sleep disturbance in perimenopausal women. Chronobiology in Medicine, 6(3), 109-115. https://doi.org/10.33069/cim.2024.0027

Study of Women’s Health Across the Nation (SWAN). (n.d.). Effects of sleep problems during menopause.https://www.swanstudy.org/womens-health-info/effects-of-sleep-problems-during-menopause/